WOD: Monday, October 28th, 2024

Warm-up: Group Dynamic

  • Plate Squat Tabata – 2 Minutes 
  • :20s Bottom of squat hold – :10s of Plate Squats 
  • Couch Stretch – 1 Minute per side  

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Strength: Thruster (17 Minutes) 

  • Establish a new 1 Rep Max 

*From the Rack or from the floor 

*Lifters, Belt, Knee Sleeves, Wrist straps will all help 

*Be explosive from the squat on every single rep 

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Workout: For Time 

  • 500 Meter Row OR 1200 Meter Bike 
  • 40 Wall Balls (20/14) 
  • 20 DB Push Press (50/35) *10 PER SIDE

-Then-

  • 500 Meter Row OR 1200 Meter Bike 
  • 32 Wall Balls (20/14) 
  • 16 DB Push Press (50/35) *8 PER SIDE

-Then-

  • 500 Meter Row OR 1200 Meter Bike 
  • 24 Wall Balls (20/14) 
  • 12 DB Push Press (50/35) *6 PER SIDE

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Core: 4 Rounds 

  • 15 Ab-Wheels 
  • 30 Plate Twists (25/15)